CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, July 29, 2013

7.30.13 WOD

Athletes, a few things I would like to hit, first great job to all of those that did a 1RM for shoulder press. Their were a ton of PRs. Second if you missed yesterday and have been doing the strength program for two months you will be allowed to do a 1RM shoulder press during the class/open gym times. Third We are looking for a member who is a carpenter or a member who has experience building things out of wood. If you are that person please give me a call. 509-854-9796 -Coach Leo

Deadlift 5x3 (add 10 lbs to last workout) 

10 minute AMRAP of:
5 burpees
5 KB swings 53/35
10 Right arm KB bent over rows 53/35 Demo
10 Left arm KB bent over rows 53/35 Demo

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